{"id":296,"date":"2009-08-26T09:34:20","date_gmt":"2009-08-26T10:34:20","guid":{"rendered":"https:\/\/turanuslu.net\/?p=296"},"modified":"2022-01-18T10:25:59","modified_gmt":"2022-01-18T10:25:59","slug":"durus-egzersizleri","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/es\/durus-egzersizleri\/","title":{"rendered":"Duru\u015f Egzersizleri"},"content":{"rendered":"

Duru\u015f Egzersizleri<\/h2>\n

Ayakta yap\u0131lacak egzersizler<\/strong>:
\n\u00c7eneniz geride, ba\u015f\u0131n\u0131z dik, kollar\u0131n\u0131z g\u00f6vdeye yak\u0131n, kar\u0131n d\u00fcz olacak \u015fekilde y\u00fcr\u00fcmeye \u00e7al\u0131\u015f\u0131n\u0131z. Kau\u00e7uk tabanl\u0131, kaymayan ayakkab\u0131lar\u0131 tercih ediniz. Y\u00fcr\u00fcrken ayaklar\u0131n\u0131z d\u0131\u015fa do\u011fru de\u011fil \u00f6ne do\u011fru baks\u0131n.<\/p>\n

Bir duvara kar\u015f\u0131 durup kollar\u0131n\u0131z\u0131 kald\u0131rabildi\u011finiz kadar yukar\u0131 kald\u0131r\u0131n. Bu esnada karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekerek belinizi d\u00fczle\u015ftirmeye \u00e7al\u0131\u015f\u0131n. Bu egzersizi yaparken bir kolunuzu kald\u0131rabildi\u011finiz kadar yukar\u0131 kald\u0131r\u0131rken, di\u011fer kolunuzu indirebildi\u011finiz kadar a\u015fa\u011f\u0131y\u0131 do\u011fru uzat\u0131n. Daha sonra kollar\u0131n\u0131z\u0131 de\u011fi\u015ftirin.<\/p>\n

Ellerinizi arkadan bel ortas\u0131na getirin. E\u011filebildi\u011finiz kadar arkaya e\u011filmeye \u00e7al\u0131\u015f\u0131n. Bu esnada kar\u0131n kaslar\u0131n\u0131z\u0131n kas\u0131ld\u0131\u011f\u0131n\u0131 hissedin.<\/p>\n

S\u0131rt\u0131n\u0131z\u0131 bir duvara yaslay\u0131n\u0131z, ayaklar\u0131n\u0131z\u0131 25 cm kadar duvardan uza\u011fa koyunuz. Dizleriniz hafif b\u00fck\u00fcl\u00fc durumda iken ba\u015f, omuz ve s\u0131rt\u0131n\u0131z\u0131 duvarla temas halinde tutunuz. Bu pozisyonda, duvarla temas halinde iken a\u015fa\u011f\u0131-yukar\u0131 kay\u0131n. S\u0131rt b\u00f6lgenize plastik bir top koyarak bu egzersizi daha etkili hale getirebilirsiniz.<\/p>\n

Oturarak yap\u0131lacak egzersizler<\/strong>
\nBa\u015fka b\u00f6l\u00fcmlerde anlat\u0131lan boyun egzersizleri uzun s\u00fcre oturmaktan kaynaklanan zorlanmalar\u0131 dengelemek i\u00e7in kullan\u0131labilir.<\/p>\n

Otururken omuzlar\u0131n\u0131z\u0131 kald\u0131rabildi\u011finiz kadar kald\u0131r\u0131n. Sonra omuzlar\u0131n\u0131z\u0131 \u00f6ne, a\u015fa\u011f\u0131ya ve arkaya hareket ettirerek daireler \u00e7izin. Bu hareketi ayakta da yapabilirsiniz.<\/p>\n

Arkal\u0131kl\u0131 bir sandalyede yada taburede oturun. K\u00fcrek kemiklerinizi orta hatta do\u011fru yakla\u015ft\u0131rabildi\u011finiz kadar yakla\u015ft\u0131r\u0131n.<\/p>\n

Arkal\u0131kl\u0131 bir sandalyeye oturun. Sandalyenin kollar\u0131ndan tutarak s\u0131rt b\u00f6lgenizi sandalyenin \u00fcst destek noktas\u0131na getirerek geriye do\u011fru geriniz.<\/p>\n

Yatarak yap\u0131lacak egzersizler<\/strong>
\nDizleriniz b\u00fck\u00fcl\u00fcyken s\u0131rt \u00fcst\u00fc uzan\u0131n. Ba\u015f\u0131n\u0131z ve omuzlar\u0131n\u0131z\u0131 yere koyun. Bu esnada kal\u00e7a, uyluk ve g\u00f6vdenizi kald\u0131rarak k\u00f6pr\u00fc kurun. Bu egzersizi daha sonra sa\u011f ve sol baca\u011f\u0131n\u0131zdan ayr\u0131 ayr\u0131 destek alarak tekrarlay\u0131n.<\/p>\n

izleriniz b\u00fck\u00fcl\u00fc iken s\u0131rt \u00fcst\u00fc yat\u0131n. Kal\u00e7an\u0131z \u00e7ok hafif kalkarken, karn\u0131n\u0131z\u0131 i\u00e7e \u00e7ekin ve bel \u00e7ukurlu\u011funu yere bast\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

S\u0131rt \u00fcst\u00fc dizleriniz b\u00fck\u00fcl\u00fc iken yat\u0131n, k\u00fcrek kemiklerinizin aras\u0131na rulo haline getirilmi\u015f b\u00fcy\u00fck\u00e7e bir havlu koyun. Omuzlar\u0131n\u0131z\u0131 ayn\u0131 anda yere do\u011fru yakla\u015ft\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

Y\u00fcz\u00fcst\u00fc uzan\u0131n \u00f6nce sa\u011f sonra sol kolunuzu havaya kald\u0131rmaya \u00e7al\u0131\u015f\u0131n. Ayn\u0131 hareketi karn\u0131n\u0131z\u0131n alt\u0131na bir yast\u0131k koyarak kollar\u0131n\u0131z yanda iken tekrar ediniz. Bu hareketi yaparken sa\u011f ve sola do\u011fru g\u00f6vdenizi esnetin.<\/p>","protected":false},"excerpt":{"rendered":"

Duru\u015f Egzersizleri Ayakta yap\u0131lacak egzersizler: \u00c7eneniz geride, ba\u015f\u0131n\u0131z dik, kollar\u0131n\u0131z […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[81],"tags":[122,123,124,125,126,127],"class_list":["post-296","post","type-post","status-publish","format-standard","hentry","category-ergonomi","tag-ayakta-yapilabilecek-egzersizler","tag-durus-egzersizleri","tag-egzersiz-rehberi","tag-egzersiz-yaparken-dikkat-edilecek-hususlar","tag-oturarak-yapilacak-egzersizler","tag-yatarak-yapilan-egzersizler"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/comments?post=296"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/296\/revisions"}],"predecessor-version":[{"id":10826,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/296\/revisions\/10826"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/media?parent=296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/categories?post=296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/tags?post=296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}